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10-Min Upper Body Superset Workout with Bullworker | Chest, Back, Arms & Core in One Circuit
This total upper body circuit blends isometric and isotonic resistance training, bodyweight suspension movements, and core work to build serious muscle definition, strength, and endurance — all in only 10 minutes.
Weeks 11 – 13: Chest/Tri, Back/Bi and Lower Body Splits
This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.
Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits
Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.
Do each routine 2 times per week. You can stack them and/or combine for one total body day.
Weeks 5 – 7: Chest/Tri, Back/Bi and Lower Body Splits
Perform an isometric hold of 7 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.
Do each routine 2 times per week. You can stack them and/or combine for one total body day.
Weeks 3 & 4: Upper Body and Lower Body Splits
70% – 80% of your maximum effort, upper body and lower body split Day A and B.
Week 2: total body Superset
Perform an isometric hold for each exercise of the circuit and then 12 slow and deliberate reps. Repeat if desired.
If you feel you want more, repeat 1 or 2 more times.
Ideally do this routine 5-6 times for the week. Listen to your body, if it needs a rest, take it.